Bran raw vs. Matzo — In-Depth Nutrition Comparison
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Significant differences between bran raw and matzo
- Bran raw has more manganese, phosphorus, vitamin B1, magnesium, fiber, copper, iron, zinc, and vitamin B5; however, matzo is richer in vitamin B3.
- Bran raw covers your daily manganese needs 217% more than matzo.
- Matzo has 9 times less magnesium than bran raw. Bran raw has 235mg of magnesium, while matzo has 25mg.
Specific food types used in this comparison are Oat bran, raw and Crackers, matzo, plain.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +840% |
| Contains more CalciumCalcium | +346.2% |
| Contains more PotassiumPotassium | +405.4% |
| Contains more IronIron | +71.2% |
| Contains more CopperCopper | +571.7% |
| Contains more ZincZinc | +357.4% |
| Contains more PhosphorusPhosphorus | +724.7% |
| Contains more ManganeseManganese | +766.2% |
| Contains more SeleniumSelenium | +22.5% |
| Contains less SodiumSodium | -100% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +1583.3% |
| Contains more Vitamin B1Vitamin B1 | +202.3% |
| Contains more Vitamin B5Vitamin B5 | +237.2% |
| Contains more Vitamin B6Vitamin B6 | +43.5% |
| Contains more Vitamin KVitamin K | +966.7% |
| Contains more FolateFolate | +205.9% |
| Contains more CholineCholine | +198.1% |
| Contains more Vitamin B2Vitamin B2 | +32.3% |
| Contains more Vitamin B3Vitamin B3 | +316.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.65mg | 217% |
| Phosphorus | 734mg | 89mg | 92% |
| Vitamin B1 | 1.17mg | 0.387mg | 65% |
| Fiber | 15.4g | 3g | 50% |
| Magnesium | 235mg | 25mg | 50% |
| Copper | 0.403mg | 0.06mg | 38% |
| Iron | 5.41mg | 3.16mg | 28% |
| Zinc | 3.11mg | 0.68mg | 22% |
| Vitamin B5 | 1.494mg | 0.443mg | 21% |
| Vitamin B3 | 0.934mg | 3.892mg | 18% |
| Selenium | 45.2µg | 36.9µg | 15% |
| Protein | 17.3g | 10g | 15% |
| Polyunsaturated fat | 2.766g | 0.603g | 14% |
| Potassium | 566mg | 112mg | 13% |
| Folate | 52µg | 17µg | 9% |
| Fats | 7.03g | 1.4g | 9% |
| Calories | 246kcal | 395kcal | 7% |
| Monounsaturated fat | 2.376g | 0.127g | 6% |
| Carbs | 66.22g | 83.7g | 6% |
| Vitamin E | 1.01mg | 0.06mg | 6% |
| Saturated fat | 1.328g | 0.226g | 5% |
| Vitamin B2 | 0.22mg | 0.291mg | 5% |
| Calcium | 58mg | 13mg | 5% |
| Vitamin B6 | 0.165mg | 0.115mg | 4% |
| Choline | 32.2mg | 10.8mg | 4% |
| Vitamin K | 3.2µg | 0.3µg | 2% |
| Net carbs | 50.82g | 80.7g | N/A |
| Sugar | 1.45g | 0.29g | N/A |
| Sodium | 4mg | 0mg | 0% |
| Tryptophan | 0.335mg | 0.116mg | 0% |
| Threonine | 0.502mg | 0.267mg | 0% |
| Isoleucine | 0.668mg | 0.371mg | 0% |
| Leucine | 1.374mg | 0.692mg | 0% |
| Lysine | 0.76mg | 0.193mg | 0% |
| Methionine | 0.335mg | 0.176mg | 0% |
| Phenylalanine | 0.908mg | 0.494mg | 0% |
| Valine | 0.964mg | 0.42mg | 0% |
| Histidine | 0.41mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +73% |
| Contains more FatsFats | +402.1% |
| Contains more WaterWater | +52.3% |
| Contains more OtherOther | +383.3% |
| Contains more CarbsCarbs | +26.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1770.9% |
| Contains more Poly. FatPolyunsaturated fat | +358.7% |
| Contains less Sat. FatSaturated fat | -83% |